Workout of the Day

CrossFit Open WOD 15.4

AMRAP in 8 Minutes
3 Handstand Push-Ups
3 Cleans (185/125 lb)
6 Handstand Push-Ups
3 Cleans
9 Handstand Push-Ups
3 Cleans
12 Handstand Push-Ups
6 Cleans
15 Handstand Push-Ups
6 Cleans
18 Handstand Push-Ups
6 Cleans
21 Handstand Push-Ups
9 Cleans
24 Handstand Push-Ups
9 Cleans
Etc., following same pattern until time is up

Notes
A decade after it’s debut, we’re revisiting this challenging little couplet! Elite scores back in 2015 were in the realm of 120+ reps (clearing the work listed above through the first set of 9 cleans).

Handstand Push-Ups: To perform the workout as RX’d, your head must touch down to a surface at the same height as your hands. Use a GoMat OR 1 abmat with blue 45# plates on either side of the mat if preferred.

To scale range of motion, use a few spongey dots OR up to 1 abmat.

HSPU can be kipping or strict. Prerequisite to kip is at least 1 strict rep to the same range of motion you’ll use in the workout.

HSPU Scaling:
A. 1-3-5-7-9-etc. Strict or Kipping HSPU
B. 3-6-9-etc. Box Piked HSPU
C. 3-6-9-etc. Heavy DB Push Press

Cleans: Intended to be power cleans, but any method is allowed! Use a weight on the heavy side of medium for you, upwards of 75-80%. Note that the clean rep scheme changes after every 3 rounds of the couplet!

CrossFit Group Class Programming Template (WK3/8)

Keith and Chimene tearing through a partner workout. Keith is new to CFSBK and Chimene will sadly be moving back to Chicago soon!

Josh Bridges and Scott Panchik vs 15.4

Watch two of the best to ever compete in CrossFit take on 15.4!

No Open Gym tomorrow (Sunday)

Please note that due to the Queer Trans Strength Powerlifting event happening in 608 there will be no Open gym all day. Lifting starts at 12 but the space will be staged for the event prior to that. Come on by and cheer on the athletes!

Workout of the Day

FLOATER STRENGTH

A. Back OR Front Squat: 3×5 @ RPE 6-7/10
B. Snatch: 6-9 sets x 2 reps
C. Bench Press: 3×5-7, building or across
D. Deadlift: 3×5-7, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)

Notes
Tomorrow we have handstand push ups and power cleans.

Athletes may superset their main movement with another DB/KB or bodyweight exercise.

Snatch: Start light and build in weight or use Wednesday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

Pull-Ups: Use the following progression to guide you in working productively:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 2+1+1, with 15-20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible

METCON

2 Rounds for Time
270m Run
16 Goblet Reverse Lunges @ 24/16/12kg
300/250m Row
16 Goblet Reverse Lunges

Notes
Intent < 11 min

Run <1:30
A. 200m
B. 130m
C. 40 sec run “out,” then turnaround and come back

Lunges are 14 total alternating reps, 7 each side. Choose a moderate load you can keep unbroken throughout.

Row <1:30. Scale distance further as needed.

CrossFit Group Class Programming Template (WK3/8)

Welcome new Foundations Grads Martha, Daobo, Matt and Gerd. Martha and Gerd are Short Circuit regulars bumping up to join CrossFit classes and Matt is an OG CFSBKer back in action after a decade or so away!

This Sunday!

Come check out one of the first June pride events at CFSBK with the QTS Powerlifting event. Spectators are encouraged and help raise $ for some great causes.

A Queer Trans Strength Powerlifting Event and Fundraiser! 

Hosted by barbell and strength-training collective QueerTransStrengthNYC at CrossFit South Brooklyn, Strength and Pride offers a platform for amateur queer and trans athletes to show off their gains in the three powerlifting events: back squat, bench press and deadlift! This event is a pride celebration and strength exhibition, to raise funds for a good cause!  There will be no age/gender/weight categories. Meet t-shirt size guide available here: https://econo-graphics. com/bbrshirtsizing.jpg

Workout of the Day

STRENGTH

Bench Press
3×5-7, Building or Across

Notes
Take 3-4 warm up sets and then 3 work sets at the rep range listed. If you were here in Week 1, reference your numbers and aim to go heavier.

Leave 1, maybe 2 good reps in the tank on each set, or about an RPE 8/10.

METCON

For Time
40/32 Cal Bike
30 Russian KB Swings @ 32/24/16kg
20 Burpee Box Jump Overs @ 24/20/16″

Notes
Intent: < 9 min

Bike: < 4 min

KB: Heavy, in 1-2 sets.

BBJO: You do not need to face the box at the bottom of the rep, however all athletes must step down from the box to get to the other side. Scale by lowering the height of the box, removing the push up from the burpee, and/or stepping up to and over the box.

CrossFit Group Class Programming Template (WK3/8)

Yasmin during the Bike Snatch partner Metcon last week

Adrian Bozman and his CrossFit legacy

Friend of CFSBK since 2009, Adrian Bozman, reflects on his 20-year journey with CrossFit. In this interview, he discusses the evolution of training, the differences between traditional personal training and coaching CrossFit, his approach to programming the Games, and how his relationship with training has changed over time.

Workout of the Day

ASSISTANCE

3 Rounds for Quality
5 Snatch Grip Bentover Rows
5 Behind-the-Neck Snatch Grip Press OR Sotts Press @ 3111
5 Overhead Squats @ 3111
20 Plate Hops, as accurate and fast as possible
20 Sec Hanging Knee Tuck Hold

Notes
Use these movements as an extended warm up for Snatching today.

Intermediate and Beginner lifters: Start with a lighter barbell than you typically snatch with to dial in tempo and technique on the first three exercises, and then work your way up as appropriate.

Advanced lifters: Start with empty bar and either stay there or add light load across the rounds.

STRENGTH

Every 2 Minutes for 9 Sets (18 min), Complete:

Advanced: Snatch
1) 3 reps at 65%
2) 2 reps at 70%
3) 1 rep at 75%
4) 3 reps at 70%
5) 2 reps at 75%
6) 1 rep at 80%
7) 3 reps at 75%
8) 2 reps at 80%
9) 1 rep at 85%

Example (163# 1 RM):
3×105, 2×115, 1×123
3×115, 2×123, 1×130
3×123, 2×130, 1×138

Beginner:
Snatch x 2 Reps
*Every 3 Sets, Increase weight

Notes
Snatches may be full/squat or power, athlete’s choice. If you are power snatching due to mobility or stability challenges, consider adding a tempo overhead squat (to your best depth) at the end of each set with the goal of increasing your exposure to this unfamiliar territory.

These are not intended to be touch and go lifts. Rest at least 5 seconds between reps and find your proper starting position each time.

CrossFit Group Class Programming Template (WK3/8)

We had a special visit at Murph from CFSBK coaching alum and current owner of Lumos Fitness Collective in Austin, Tx. Here he is cheesing post workout with CFSBK OG Matt!

Building Community Through Music — A Local Jam Inspired by CFSBK

CFSBKer David F wants to invite any musicians at the gym to check out his community jam sessions!

One of the things I’ve always appreciated about CrossFit South Brooklyn is the sense of connection — it’s not just about working out, it’s about doing it together. After attending the “Join or Die” screening at the gym a couple months ago, I was inspired to find another way to build community, this time through music.

So I started a Monthly Acoustic Jam Session here in Park Slope. It’s a relaxed, low-pressure space where people can come together to play, sing, and connect. All acoustic instruments are welcome, and if you can strum some basic open chords, you’re good to go.

It’s donation-based (about $15 suggested to help cover the space), and the vibe is friendly, welcoming, and collaborative. I’m currently helping to facilitate, but the goal is for this to become a shared, community-driven space that grows on its own.

If you’re interested, look out for flyers at the gym or visit guitarlabwithdave.com to learn more. Hope to jam with you soon!

Workout of the Day

ASSISTANCE

20 Minutes for Quality
250m Row
3-5 ea KB Arm Bar
500m Bike
65m each Single Arm Farmer Carry

Notes
If you were here for Murph yesterday, use easy effort and light loads to get your body moving and grooving again and shake off that soreness. If not, feel free to take a stronger pace on the row and work a bit heavier on your carries.

Intent is to get through at least 3 rounds of work, so scale back your distances on the machines if needed.

STRENGTH

A1. Kickstand DB Romanian Deadlift, 4×6 ea @ 3011 tempo
A2. Single Arm Turkish Sit Up, 4×6-8 ea

Notes
Superset the two movements, resting up to 30 sec between sides and up to 1 min between exercises.

If you’re recovering from Murph, dial your intensity down and work with moderate loads for quality movement.

CrossFit Group Class Programming Template (WK3/8)

Pre Murph photo with one of the seven heats we ran yesterday

Thank you!

Yesterday was an incredible day of hard work and community. Thank you to everyone who participated in out 18th annual Memorial Day Murph, particularly all the staff and community volunteers that made the event so smooth! If you participated and haven’t already, we request that members make a donation on behalf of team CFSBK to K9s for Warriors which trains service dogs for veterans suffering from PTSD. Thank you!!!

Workout of the Day

“Murph”

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 14/20-lb vest or body armor, wear it.

Expand to see scaling options

Notes
It’s going to be an epic day with nearly 200😱 people performing Memorial Day Murph! This workout will make you dig deep to get through it, but the bright side is you’ll be surrounded by a community of people who also believe in working hard and supporting each other. Believe in yourself and good luck!

EVENT LOGISTICS

• Gym Hours: Open from 7:30am to ~1:00pm
• Murph Heats: Every 30 minutes from 8:00am to 11:00am, alternating between 597 and 608
• Warm-Ups: DIY — arrive early enough to be ready at your heat time
• Briefing: Each heat starts with a quick whiteboard brief and Q&A
• Weighted Vests: Very limited supply, first-come, first-served — if you don’t own one expect not to perform the workout in it
• Family & Dogs: Welcome — please supervise children and pets so they don’t interfere with the workout
• Food: Served starting at 10:00am
  • We’re providing meats (including vegan options), bread, condiments, utensils, water, beer, and seltzer
  • Members should bring a side (fruit, chips, desserts, etc.)
  • Share what you’re bringing [here]

• Clean-Up Help: Yes please! Ask the front desk how you can lend a hand

CrossFit Group Class Programming Template (WK3/8)

About Murph and our benefactor K9s for Warriors

Memorial Day recognizes the human cost of war. We perform this workout to reflect upon the realities and ultimate sacrifices service members have made while serving in the United States Armed Forces. For some additional context about this event check out these reflections about Memorial Day Murph from CFSBK coaching alumni Noah Abbott as well as the video below.

This workout is dedicated to United States Navy Lieutenant Michael Murphy who perished in 2005 during combat in Afghanistan. Michael Murphy was posthumously awarded the medal of honor and purple heart for his service. He was also CrossFitter who created this workout which he originally called “Body Armor” because he would perform it with his body armor vest that would be worn during deployment. This workout was later renamed “Murph” in his honor and is performed all over the country and beyond on Memorial Day.

Murph is a free event and we request that members make a donation on behalf of team CFSBK to K9s for Warriors which trains service dogs for veterans suffering from PTSD.

Workout of the Day

FLOATER STRENGTH

A. Back Squat: Heavy 3, then AMRAP @ 85%
B. Clean: 6-9 sets x 2 reps
C. Strict Press: 3×6-8, building or across
D. Deadlift: 3×6-8, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)

Notes
Tomorrow we have… Memorial Day Murph!!!

You may superset your main lift with another DB/KB or bodyweight movement.

If you missed Wednesday’s Clean 1 RM day and consider yourself an intermediate or advanced lifter, feel free to go for a heavy single today! Otherwise, use the structure listed above. These are full/squat cleans.

If you are looking to keep up with your strict pull-up or chin-up strength, use the following progression to guide you in working productively:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 1+1+1, with 20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible

METCON

5 Intervals
30 sec Row for Max Meters
90 sec Rest

Notes
Do not hold back today. Be as powerful as possible in your first interval and try to hang on through the rest.

Even with 3:1 rest to work, this still won’t feel like enough by the final sets. Expect some attrition on your numbers, and don’t be discouraged. Go hard and see what you can do!

CrossFit Group Class Programming Template (WK2/8)

Kelley’s gonna do Murph then hike 3k+ miles over 4-5 months!

Hi CFSBK Family,

Workout of the Day

STRENGTH

Rack Jerk
3-2-1-1-1-1

Notes
Athletes may perform a push jerk or split jerk, whichever they prefer.

Newer athletes can perform 5-6 sets of 2-3 reps at moderate load, builiding consistency with mechanics on the lift.

Intermediate and advanced lifters can build to a relatively heavy single for the day.

PARTNER METCON

AMRAP 10:00
12 Alt DB Snatch @ 50/35/20#
9/6 Cal Bike

Notes
Can you get 10 rounds as a team? Work efficiently on the snatch, be smooth in transition, and rip it on the bike!

Choose a moderately heavy DB weight you can cycle for 12 reps, and choose a calorie count you can finish in 30 seconds or less at hard effort.

CrossFit Group Class Programming Template (WK2/8)

165 CFSBKers have registered for Murph this Monday!

It’s gonna be an EPIC day! To see the full details and sign up check out the event page. To see some scaling options check out yesterday’s post.

Murph Potluck sheet

As always, we’ll be firing up the grill for Murph! CFSBK will provide the essentials—meat, veggie options, buns, water, seltzer, beer and some n/a beer as well. We’re asking members to help round things out by bringing a side dish (think fruit, chips, salads, etc.) for a post murph communal potluck.

To help us avoid too many duplicates, let us know what you’re bringing by filling out [this form]!

Feel free to BYOB if you’d like something special to sip on.

Workout of the Day

ASSISTANCE

3-5 Rounds for Quality
5-10 Paused Hollow Body Ring Rows*
10 Paused Wall Ball Shots*
1:00 Jump Rope Skill Practice
1:00 Sandbag Bear Hug Hold

Notes
Ring Rows: Pause for 2 seconds at the top of each rep. Use foot placement that allows for full range of motion at the shoulder and good scap retraction. Maintain hollow body position.

Wall Ball: Pause for 2 seconds at the bottom of each rep. Use a weight and target height that allows for accuracy.

Sandbag: Heavy!

Jump Rope: If you’re already comfortable with double unders, work on boxer skips, alternating foot steps, single leg reps, varying tempo/height singles, or crossovers!

FLOATER STRENGTH

A. Back Squat: Heavy 3, then AMRAP @ 85%
B. Clean: 6-9 sets x 2 reps
C. Strict Press: 3×6-8, building or across
D. Deadlift: 3×6-8, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)

Notes
Tomorrow we have rack jerks, DB snatches, and biking.

If you missed Wednesday’s Clean 1 RM day and consider yourself an intermediate or advanced lifter, feel free to go for a heavy single today! Otherwise, use the structure listed above. These are full/squat cleans.

You may superset your main lift with another DB/KB or bodyweight movement.

If you are looking to keep up with your strict pull-up or chin-up strength, use the following progression to guide you in working productively:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 1+1+1, with 20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible

CrossFit Group Class Programming Template (WK2/8)

Jill during Murph 2025

Murph Scaling Options

Murph is just around the corner! In preparation for the event here are some common considerations on how to scale the workout.

Workout of the Day

STRENGTH (Pick One Option)

Option 1: Strict Press
3 x 6-8, building or across

Option 2: Strict Handstand Push-Ups (Choose):
A. Strict HSPU: 4-6 x Max Reps -2
B. Strict HSPU: Accumulate total 8-12 reps, as singles.
C. Negatives: 4-6 x 2 @ 41A1 tempo
D. Box Piked: 4-6 x Max Reps -2

Notes
It’s an overhead pressing day! Athletes can choose if they want to work on Handstand Push Ups or Press with the barbell, though we recommend you stick with one movement for the duration of this cycle.

If choosing HSPU, use the information below to find the proper place on the progression to work today.

If you can…
Do multiple unbroken strict reps to one abmat or the floor, perform A.
Do at least 1 strict rep to one abmat or the floor, perform B.
Do a 4 sec down controlled negative to one abmat or the floor, perform C.
If you cannot yet perform a controlled negative to one abmat, perform D.
If you cannot yet perform controlled box piked reps, build your pressing strength foundation with the barbell.

METCON

For Time

Buy In: 50 DB Box Step Ups

-then-

21-15-9 Reps Each of:
Burpees
Kipping Toes to Bar

Notes
Intent < 9 min

Box step ups are performed with a single DB held goblet, front rack, or behind-the-neck style (not suitcase). Use a height and weight that challenges you. Alternate legs, 50 total, 25 each. Stand all the way up on the working-side leg before bringing the opposite foot to the box. Extend knees and hips fully.

Box: 24/20/16″
DB: 50/35/20#

Burpees:
A. 12-9-6
B. 5 each round full reps + 12-9-6 No Push-Up
C. No Push-Up

TTB:
A.12-9-6 kip
B. 9-7-5 strict
C. 21-15-9 kipping hanging leg raises

CrossFit Group Class Programming Template (WK2/8)

Box Piked Handstand Push-Ups

Working your HSPU strength? Check out this video coaches Whitney and David discuss the set up, execution and some common faults in the box piked HSPU.